Isn’t Pilates just for ballet dancers?

The first time I heard the word “Pilates” was a long time ago when I was working as a medical transcriptionist at a sports medicine clinic. When I heard the word on the dictation, I wasn’t sure what it was. I asked the doctor whose notes I was transcribing, and he told me “that’s a type of exercise that ballet dancers and gymnasts do.” I didn’t think any more about it. How was I to know that someday it would change my life?

Fast forward a bunch of years to when a colleague at the engineering firm I was working at (yes, I had gone back to school and changed careers) told me she was taking pilates classes at the Pacific Northwest Ballet School and loved it, and said I should give it a try. A few years later (yes, it took me a while, I was a little intimidated by the thought that I might be surrounded by slender, fit dancers) I dropped in for a mat class, and really loved it. The instructor, a ballet dancer, really amazed me with her strength, teaching the class right up to when she had a baby. I didn’t really click with the replacement instructor, so began trying classes at a community center. These were okay, but large and didn’t fit my schedule well. Instead, I focused on cycling, running, and weights at the gym. I trained for half marathons and century rides, but still felt that I wanted to add some core work. Then, walking around at lunch one day, I saw a Pilates studio near my office. I walked in, talked to the owner/instructor (who was not a former ballet dancer), and ended up scheduling a duet lesson with a coworker.

At this first lesson, I was introduced to the “reformer” and a series of exercises that were unlike any I had done before. I started taking weekly lessons, and really liked the way my body felt—more balanced. Well, fast forward a few more years and, at the suggestion of my instructor, I looked into training to become a Pilates teacher.

During my apprenticeship, there were a number of teachers in the studio that were former dancers. I felt a little intimidated again (I’ll never be that flexible!). Part of the reason Pilates may be associated with ballet in many people’s mind is that many ballet dancers practice Pilates (early adopters!). Ballet dancers had discovered Joseph Pilates’ studio, which was located next to New York City Ballet. The exercise method, originally called “contrology” by Joseph Pilates, became very popular with dancers recovering from injuries and for improving their strength and control. At that time, many of Pilates’ clients had been men, as Joe had opened the studio to be near to Madison Square Garden, close to the boxers he trained.

So, yes there are many ballet dancers who do pilates. After all, the first class I tried was at a ballet school. But, as I spent more and more time in a studio, as a student and then training as a teacher, I saw that all kinds of people do pilates. All age ranges, from teens to 80+; athletes, desk jockeys, self-described couch potatoes, circus performers, and yes, dancers; bodies of all sizes and shapes. And I observed that no matter the body type or whether exercise had been a regular activity before, everyone benefitted from pilates. So, while ballet dancers discovered pilates earlier, now all kinds of people have adopted pilates into their lives, just as Joe always wanted it to be.

The importance of a strong core

We’ve all heard that it is good to have a strong core. I’m sure for many what comes to mind is endless sit-ups or holding planks. But there are other ways (and I know I’m biased, but I think better ways) to develop a strong core, and one of these ways is the practice of Pilates.

Pilates exercises focus on movement that originates from your core. So not only are you developing a stronger core, but you are also learning conscious movement. Conscious movement helps us prevent injuring ourselves. Pilates exercises stretch the body in all the ways that our everyday life and activities do, but in a controlled setting. That way, when we are out there doing these everyday activities, the body is ready for them. The flexibility and core strength from Pilates helps us do the things we do, better.

This means that even if your preferred activity is running, for example, the core strength from Pilates will help improve your running, and make you less prone to injuries from running. This comes from the improved strength and flexibility, and also from Pilates’ focus on strengthening your body in proper alignment. This will be true no matter what your preferred activity is, be it walking, golf, kayaking, cycling, or disc golf. Even if sports isn’t your thing, the improved core strength and flexibility will help you in your daily activities—reaching for something on a high shelf, doing the yard work, or picking up your kids or grandkids.

Here’s an article that talks more about these benefits: https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core

If these benefits make you want to improve your core strength and flexibility, give Pilates a try. (Much more fun than endless sit-ups!)

If you love cycling, you should be doing Pilates

When I took up cycling approximately 15 years ago or so it was my primary athletic activity. I started like you always do, with shorter rides and working up toward century rides. One of the things I noticed was that after a while on the bike, in addition to the pain in my butt, my neck and shoulders would get very achy. I attributed that to not being used to holding my body in the cycling position, and figured it would go away with time. While the pain in the butt got better with more saddle time, after a long ride I would still have an achy neck. I also felt that while my legs got a lot of work, I really wanted to find something that would work on my core. Approximately 11 years ago I started Pilates, and I’ve never looked back.

If you are an avid cyclist, you probably know that cycling requires core strength but does nothing to build it. Practicing Pilates not only builds core strength, but also helps with muscle tightness and imbalances that can affect your cycling performance. Foundational Pilates exercises such as the hundred, the stomach series, and the teaser develop a strong connection to the center, “core” of your body. The core work of Pilates requires conscious movements with an emphasis on the quality rather than the quantity of movement. Pilates exercises work the deep muscles that stabilize your spine. Having a strong core means that when you’re on the bike, your energy can be channeled into turning the pedals and propelling the bike forward, reducing the rocking of our bodies side-to-side.

A strong core helps to reduce fatigue in your arms and shoulders because you don’t have to depend solely on them to hold up your spine. My sore neck? Pilates exercises that help with spine mobility, as well as neck strengthening exercises, have helped reduce the amount of discomfort I feel in my neck from the cycling position. While I never suffered from much lower back pain while cycling, this is a common problem, and developing a strong core can help reduce or even eliminate back pain from cycling. Pilates helps to strengthen as well as improve flexibility in your hip muscles, focuses on postural alignment, and this, combined with the core strengthening, helps you maintain strong form on the bike.

I have found Pilates to be a great complement to cycling. My husband also started Pilates a few years ago and he credits it with increased power he has experienced while cycling.

If you’re ready to add Pilates to your cycling life, send me an email or give me a call to get started!

P.S. Yes, that sign in the photo says 25%! A friend snapped a photo as I reached the top of that climb—the only thing that kept me going was fear of tumbling back down the hill! My legs were jelly when I got to the top.